231215

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Hip extensions

10 Step-ups

10 Push-ups

Weightlifting

Deadlift (3)

Take 15mins to build to a 3RM Deadlift

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Scale:

Box jump height

Thruster weight

Extra Credit

Split Jerk (3)

Build to a 3RM Split Jerk

Shoulder Press

Complete 2x max rep sets of shoulder press at 50% 3RM Jerk weight

Metcon (No Measure)

50 Hip extensions with 25/15kg plate (scale weight as required, split reps as needed).

221215

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

20m Shuttle Run

20m High Knees

20m Heel Kicks

20m Side step each direction

20m High Knee Skips

20m Burpee Broad Jumps

Metcon

(No Measure)

Take three warm-up sets to build to your back squat weight.

Complete 5 Strict Pull-ups after each set.

Metcon (AMRAP – Rounds and Reps)

‘The Mooch’

9min AMRAP

3 Back squats 100/70kg

6 Pull-ups

9 Push-ups

Extra Credit

Complete after the barbell extras if you are doing them.

Dumbbell Bench Press (10-10-10-10-10)

Dumbbell Walking Lunge (20-20-20)

After sets 1, 3 & 5 of DB bench, complete 20 steps of a Dumbbell Walking Lunge. Step through each lunge rather than bringing your feet together at the top of each step.

Barbell

Hang Power Snatch (3)

Find a 3RM Hang Power Snatch.

211215

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

50 Single Skips (whichever style you like)

10 Shoulder Press with Barbell

10 Sit-ups

Weightlifting

Push Press (5-5-5-5)

Metcon

Metcon (3 Rounds for time)

Part B

3 rounds, in pairs

Row 500m

Partner does 20 GHD sit-ups

Rest as required between sets (at least 60s)

Extra Credit

Metcon (Time)

Assault bike

150cals for time
Complete after the Barbell Extras if you are doing them.

Barbell

Clean (3)

Find a 3RM clean

Front Squat

Max reps Front Squat at 3RM clean weight

201215

CrossFit CrossAxed – CrossFit

Rest Day

191115

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

Run 200m

-then-

3 Broad Jumps

10s Handstand Hold or 10m Bear Crawl

5 Medball Front Squats

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
Scale rounds

HSPU to knees on box or use abmat to reduce range of motion (not 12 abmats, just 1)

Weight of Power Clean.

Extra Credit

Metcon (Time)

5 Rounds for time:

Row 400m

6 Bench press 85/55

2 Rope climbs

Barbell

Snatch (3)

Find a 3 rep max

181215

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

2 Rounds

30s Couch Stretch

5 Wall Balls

5 Push-ups

5 Ring Rows

Metcon

Metcon (Time)

10 rounds for time

7 Thrusters 35/25kg

7 Pull-ups

7 Burpees

Extra Credit

Metcon (No Measure)

6 Rounds, not for time:

60m Prowler push (sled + 100kg)

20 Hip extensions (add weight if you like)

Barbell

Barbell Complex (1-1-1)

3 sets of the following complex:

2 Push press

2 push jerk

2 Split jerk.

171215

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

2 Rounds

10m Bear Crawl

10m Spiderman Crawl

10m Crab Walk

10m Burpee Broad-Jump

-then-

Burgener Warm-up with PVC

Weightlifting

Power Snatch (1-1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

Tabata Abmat Sit-ups

8 Rounds

:20 Work

:10 Rest

161215

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Hip Extensions

100m Jog

5 Step-ups each leg

5 Shoulder Press

Metcon

Metcon (Time)

10 Rounds for time

7 Sumo Deadlift High-pull 40/30kg

7 Push-ups

7 Box Jumps 24/20”
Scale to 7 rounds

Barbell

Back Squat (5)

5RM

Back Squat

Max reps @ 80% of 5RM

Extra Credit

20min EMOM:

Odd minutes- 4 Muscle-ups

Even minutes- 7 Handstand Push-ups.

151215

CrossFit CrossAxed – CrossFit

There’s potential for a fair amount of time outside, so bring a hat and sunnies if you like!

Warm-up

(No Measure)

2 Rounds:

50m High knees

50m Heel kicks

10 KB Deadlifts

10 Ring Rows

3 Broad Jumps

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Scale to 600m/20/20, 400/15/15 if required.

Jumping pull-ups/ring rows as usual.

Barbell

Hang Power Clean (5-5-5-5-5)

Use a moderate-heavy weight but keep it fast: the goal here is speed

Extra Credit

5x for quality

10 GHD sit-ups

10 Glute-ham raise or hip extensions

141215

CrossFit CrossAxed – CrossFit

It’s the day after the Christmas Party! Hopefully everyone made it home safely and managed to survive Sunday. Get ready for a spicy week ahead, kicking off with a barbell complex.

Warm-up

(No Measure)

3 Sets:

10 steps Spiderman lunge

30s Deadbug

10 Kossack squats

5 Barbell Squats

5 Barbell Press

Weightlifting

Barbell Complex (1-1-1-1-1)

3 Power Cleans

3 Front Squats

3 Push Jerks
Scale to 3 Front Squats + 3 Push Press, use a rack if required.

Barbell

Hang Snatch (5)

Take no more than 15mins to find a 5RM Hang Squat Snatch

Extra Credit

10RM Strict press, then 50 bar dips, 50 evil wheels for time; Split reps as required. Add weight to the bar dips if you like.